In this episode of In Good Taste, I sit down with NHS GP, TV doctor and author Dr Ayan Panja to explore why everyone seems to be ill right now, and what we can realistically eat, drink and do to stay well through winter.

We dig into why some flu seasons hit harder than others, why so many of us crash the moment we finally stop for Christmas, and the small, practical food and lifestyle tweaks that genuinely support immune resilience. Ayan has an excellent podcast called Saving Lives in Slow Motion and a book called The Health Fix I highly recommend.

If you’re a food lover trying to stay well through cold and flu season, this one’s for you.

What we cover:

• Why winter bugs feel worse some years — and why we often get sick as soon as we “stop”
• Immune resilience: what it really is (and why “boosting your immunity” is a myth)
• Comfort food cravings and the science behind carbs, dopamine and chicken soup
• The doctor-approved sore throat drink you can make at home
• The herbs and spices with evidence: ginger, garlic, turmeric + black pepper
• Vitamin D: the winter supplement most of us need, especially with darker skin
• Omega-3s, oily fish and nutrient-dense meals that actually support recovery
• Foods and habits that don’t help you fight off bugs
• Home remedies that work — and the ones that should absolutely be binned
• Simple, realistic habits to protect your household and stop bugs spreading

I’m Mallika Basu, food writer, speaker and adviser, on a mission to make food matters accessible and joyful. My new book, In Good Taste: What Shapes What We Eat and Drink – and Why It Matters, is available to pre-order now.

Say hello / pitch ideas: ⁠ingoodtastepod@gmail.com